Exercise of the Day (WOD)
A. Deadlift3 units of three repsSuper set with 10 weighted straight leg sit ups
B. 2 Rounds [14min cap]25 Overhead Squats (75/55)50 Double Unders30/25 Cal Row50 Double Unders
Publish load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
Upcoming Occasions
Saturday, December seventh Save the date! CFM Vacation Get together 5-9 pm!
CFM Thanksgiving Schedule
Wednesday: Common morning, midday lessons. Closed eveningThursday & Friday: Pleased Thanksgiving! CFM Closed.Saturday & Sunday: Resume common schedule
At present’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Gymnasium- Stasia12n: All Ranges CrossFit- Javi1:00p: Open Gymnasium- Javi4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
A. 3 Rounds For Time [18min cap]10 Satan’s Press (50’s/35’s)20 Toes to Bar30 Wall Balls (20/14)
B. EMOM 15Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: Banded WY NegativeMin 4: Pec Shoulder StretchMin 5: Relaxation
Publish time for the WOD. Ex: 14:40 Rx
